When heading to the gym, I usually opt for full-body workouts because they're so damn efficient. But in the day before to my favorite cycling class, I avoid working my legs; I want them to feel fresh and ready to push big gears and pedal fast. Since I'm avoiding taxing my lower body, I focus, instead, on my abs and arms. This is one of my favorite workouts in my current rotation.
To keep the workout streamlined, I concentrate each circuit in a specific area of the gym. After warming up, I start with the cable pulley machine, rotate to a bench with some dumbbells, and then end on the mat. This way, I don't have to worry about losing my equipment. You guys, my gym is so crazy in January; you have to stake a claim. I don't mind sharing (I will definitely let anyone rotate in), but I like to get my workouts done and head to the steam room to add a bit of luxury to my day. This workout, including warmup and cooldown, takes just under 40 minutes.
Directions
Warm up with three to five minutes of light cardio followed by dynamic stretching. Then perform the recommended reps for each move in the three-exercise circuit, taking a minute break between sets. Repeat the first two circuits three times, and perform the last circuit twice. Cool down with three to five minutes of stretching.
Circuit One: Cable Pulley
Repeat: three times
Circuit Two: Dumbbells and Bench
Repeat: three times
Circuit Three: Mat Work
Repeat: two times
Keep scrolling to read more about each exercise, including recommended weights.
Light Cardio
Do three to five minutes of light cardio: walk or jog on a treadmill, use the elliptical, do some no equipment cardio moves like jumping jacks and high knees, or hop on a rowing machine. I like the rower because it is always free at my gym, and it primes the arms and abs nicely for the work to come.
Dynamic Stretching
Repeat this circuit three times; resting one minute between each circuit.
Repeat this circuit three times; resting one minute between each circuit.
Repeat this circuit twice, resting a minute between each circuit. Cool down with some stretches for your shoulders, lats, and abs.